Day 3, 5 weeks out from NASA state meet
SPEED BENCH PRESS (fat gripz & doubled mini bands)
4 x 2 @ 185 lbs.
LAT PULL DOWN
4 x 8
CHEST-SUPPORTED ROW
5 x 12
I shut the speed bench down early because my left elbow was getting sore. I HAVE to remember to ice after squats!!!!!!!!!!!!!
Tomorrow I think I'll hit some speed deads or maybe work up heavy, I don't know yet.
Mens Sana in Corpore Sano
2/24/11
2/23/11
M/E PLAN FOR '11 NASA STATE MEET
These are the remaining max effort workouts before the meet. 1 week out is the deload and I'll just go in and do some light accessory. Speed days will be roughly the same but I'll probably scale back the number of sets and also scale back assistance work in order to get full recovery.
Monday 2-28 (4 weeks out)
Bench press - work up to 385 x 1 - 1 board
Monday 3-7 (3 weeks out)
Bench press - work up to 345 x 1 - full range (pause)
Monday 3-14 (2 weeks out)
Bench press - work up to 355 x 1 - full range (pause)
Wednesday 3-2 (4 weeks out)
Squat - work up to 475 x 2
Wednesday 3-9 (3 weeks out)
Squat - work up to 505 x 1 - knee wraps
Wednesday 3-16 (2 weeks out)
Squat - work up to 525 x 1 - knee wraps
Mens Sana in Corpore Sano
Monday 2-28 (4 weeks out)
Bench press - work up to 385 x 1 - 1 board
Monday 3-7 (3 weeks out)
Bench press - work up to 345 x 1 - full range (pause)
Monday 3-14 (2 weeks out)
Bench press - work up to 355 x 1 - full range (pause)
Wednesday 3-2 (4 weeks out)
Squat - work up to 475 x 2
Wednesday 3-9 (3 weeks out)
Squat - work up to 505 x 1 - knee wraps
Wednesday 3-16 (2 weeks out)
Squat - work up to 525 x 1 - knee wraps
Mens Sana in Corpore Sano
M/E SQUAT (PR - single off low box w/ minis)
Day 2, 5 weeks out from NASA state meet
WARM UP
LOW BOX SQUAT (double-choked minis)
worked up to
455/455 x 1
PULL THROUGH
3 x 8
First squats as a married man! Lana says I have to take my ring off when I lift so I don't scratch it. It's tough to get back on after my hands are all swollen from lifting! I felt pretty good here. I need to keep working on keeping my hips loose and staying in hip extension more throughout the day. Cam is coming along and took some heavier weight today. His form broke down really badly on the last set, but we'll get him there soon.
Mens Sana in Corpore Sano
WARM UP
LOW BOX SQUAT (double-choked minis)
worked up to
455/455 x 1
PULL THROUGH
3 x 8
First squats as a married man! Lana says I have to take my ring off when I lift so I don't scratch it. It's tough to get back on after my hands are all swollen from lifting! I felt pretty good here. I need to keep working on keeping my hips loose and staying in hip extension more throughout the day. Cam is coming along and took some heavier weight today. His form broke down really badly on the last set, but we'll get him there soon.
Mens Sana in Corpore Sano
2/22/11
M/E BENCH PRESS
Day 1, 5 weeks out from NASA state meet
WARM UP
BENCH PRESS
worked up to
275/275/275 x 3
PUSHDOWNS/FACEPULLS/CURLS
3 x 10
Nice and light today. I paused the work sets and made sure to stay tight. This is a good break for me because I was so sick late last week. Cam's form hit a big breakthrough today and I'm hoping he'll be able to work up in weight this Thursday.
Mens Sana in Corpore Sano
WARM UP
BENCH PRESS
worked up to
275/275/275 x 3
PUSHDOWNS/FACEPULLS/CURLS
3 x 10
Nice and light today. I paused the work sets and made sure to stay tight. This is a good break for me because I was so sick late last week. Cam's form hit a big breakthrough today and I'm hoping he'll be able to work up in weight this Thursday.
Mens Sana in Corpore Sano
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